How to do Wall Dog
StandingHoldBeginner
Wall Dog is a standing stretch for your upper back, shoulders and hamstrings.
Step by step
- 1Stand facing a wall, about an arm's length away.
- 2Place your hands on the wall at shoulder height.
- 3Step back with both feet.
- 4Keep your arms and legs straight.
- 5Lower your upper body towards the floor.
What you should feel
Let your head relax between your arms.
Form tips
- Relax your neck. Let your head hang between your arms.
- Feel the stretch through your shoulders and down your back.
- A soft bend in the knees is fine.
Make it easier
Walk your feet a little closer if this is too much for your shoulders.
Coming out of it
Slowly walk your feet back in… and come up to standing.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Wall Dog with a coach
In BendEase, a voice coach talks you into Wall Dog, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your upper back and shoulders.
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